Daily WOD 26/01/2014 SUNDAY

CrossFit Unit Program – 26/01/2014, Sunday

 
 

Warm Up & Mobility

 

Warm – Up

 

1. Dog Yard Challenge – 2 Mins Max Jump

 

2. Flight Simulator – Singles/Doubles

 

Singles – 10/20/30/40/50/60/50/40/30/20/10

Doubles – 5/10/15/20/25/30/25/20/15/10/5

 
 

Strength/Skills

 

1. Towel Pull/ Rope Climb / Ascents

 

10 Mins

 

2. Snatch Complex

 

6 Sets of 1 Snatch Complex

 

(2 Snatch Deadlift – 1 Snatch Hip Extension – 1 Snatch High Pull)

 

Start with Bar, Increase Weight After Each Set

10 Mins

 
 

Workout Of The Day (WOD)

 

Thrust & Tyre Ladder

 

3 Thrusters & 1 Tyre Flip

 

6 Thrusters & 2 Tyre Flip

 

9 Thrusters & 3 Tyre Flip

.

.

.

Nth Thrusters & Nth Tyre Flip

 

Till 10 Mins is Out

 

CrossFit WOD -

CrossFit Unit WOD
Willing to Fail, Prepared to Win


 
 

Excel as Individuals, Grow in Unity

 
 

Daily WOD 26/11/2013 Tuesday

CrossFit Unit Program – 26/11/2013, Tuesday

 
 

Living Well

CrossFit Living Well


 
 

Warm Up & Mobility

 

Warm – Up

 

Bear Complex

3 Sets of 3 Reps

Increase Weights After Each Set

 
 

Strength/Skills

 

Snatch Deadlift

 

2 – 2 – 2 – 2 – 2 – 2 – 2 (7 Sets Of 2 Reps)

Increase Weight After Each Set

 

OR

 

Snatch Balance

 

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets Of 1 Rep)

Increase Weight After Each Set

 
 

Workout Of The Day (WOD)

 

‘Isabel’

 

30 Snatches For Time

 

Proceed Straight to 30 Body Weight Back Squats Without Rack.

 
 

Excel as Individuals, Grow in Unity